September 2008
-
Sept 2nd - 6 x (400, 200) plus 1 x 1600 - 200/400
recoveries*
-
Sept 9th - 2 x (1000, 6 x 200) -
400/200 recoveries*
-
Sept 16th - Phids Annual 4 Mile Cross Country Race
at Cherry Creek Rez*
-
Sept 23th - 800, 1200, 1600, 1200,
800 - 400 recoveries*
-
Sept 30th - 5 x 1000 - 400 recoveries*
October 2008
-
Oct 7th - 1000, 4 x 200, 1000, 1000,
4 x 200 - 400/200
recoveries*
-
Oct 14th - 1600, 1200, 800, 400, 1200 at 800 pace - 400/200 recoveries*
-
Oct 21th - Follow the Leader Rez Run*
-
Oct 28th - 10 x 400 Relay - Get a partner and
alternate 400's (10 each)*
Winter
Winter 2008-2009 Weekend Long Runs
*Workouts are subject to last minute changes.
***Officer's meeting after workout - everyone is welcome.
Current Weather Conditions at
the Track
Phidippides
Group Pace Chart*
We have members running at your speed in a group at the
pace below. Not sure what your pace is? We'll help you find the right
group and provide some tips and training schedules that will have you
improving your pace in no time.
|
TRACK DISTANCE |
1
SUB 6:30 |
2 SUB 7:00 |
3 SUB 7:30 |
4 SUB 8:00 |
5 SUB 8:30 |
6 SUB 9:30 |
7 SUB 10:30 |
GROUP MILE PACE |
|
200 |
36-40 |
40-46 |
46-50 |
50-54 |
54-58 |
58-63 |
63-67 |
|
|
400 |
1:18-1:26 |
1:36-1:42 |
1:43-1:48 |
1:50-1:55 |
1:57-2:02 |
2:09-2:15 |
2:15-2:20 |
|
|
600 |
2:07-2:2:15 |
2:20-2:25 |
2:37-2:45 |
2:50-2:57 |
2:58-3:05 |
3:20-3:27 |
3:30-3:35 |
REPEAT |
|
800 |
2:50-2:55 |
3:09-3:17 |
3:27-3:37 |
3:44-3:55 |
3:56-4:06 |
4:14-4:25 |
4:38-4:50 |
TIME |
|
1000 |
3:42-3:55 |
3:56-4:14 |
4:22-4:35 |
4:45-4:58 |
5:00-5:13 |
5:30-5:50 |
5:55-6:10 |
|
|
1200 |
4:25-4:45 |
4:50-5:09 |
5:21-5:36 |
5:49-5:56 |
6:05-6:19 |
6:50-7:05 |
7:20-8:00 |
|
|
1600 |
5:45-6:29 |
6:30-6:59 |
7:00-7:29 |
7:30-7:59 |
8:00-8:29 |
8:30-9:29 |
9:30-10:29 |
|
|
*Pace Chart revised for 2007 - Thanks to Steve Pye
with Practical Coaching
